CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 Band Pull Aparts 10 Pushups 10 DB Goblet Squats Metcon Metcon (Time) 15 Strict HSPU Rest :60 secs 12 Strict HSPU Rest :45 secs 9 Strict HSPU Rest :30 secs 6 Strict HSPU *Doesn’t have to be unbroken; scale 1 is…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Shining Example (14 min) https://app.romwod.com/workout/shining-example Warm-up 200 Meter Run 3 Rounds 10 BB OHS 10 Band Pull Aparts 10 Sots Presses Then 20 Scap Pulls on Rig Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 min: Complete as many rounds as possible in 50 wall-ball…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 m Run 3 Rounds 10 PushUps 10 Medball SitUps 10 Medball Cleans Metcon Metcon (No Measure) Benchpress: Warmup, 80% x 3, 85% x 3, 90% x 3 (Max Effort) Metcon (Time) Kal’s Bday Wod 10 Rounds For Time: 5 KB Snatch Right (53/35) 5 Box Jump…
CrossFit Illuminati – CrossFit View Public Whiteboard TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Metcon Metcon (Time) 100 air squat buy in/ cash out Then 5 rounds 10 deadlifts (225/155) 10 HSPU 10 toes to bar Must…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Metcon (No Measure) snatch 1 set of 3 @ 60% 1 set of 3 @ 65% 1 set of…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Strength Turkish Get Up (5×3) Metcon Metcon (AMRAP…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m bike 10 pass throughs 3 rounds 15 push ups 10 barbell rows 10 air squats Strength Metcon (No Measure) Bench Press 1 set of 5 @ 60% 1 set of 5 @ 70% 1 set of max effort @ 75% Metcon Metcon…
CrossFit Illuminati – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 M Run 3 Rounds 10 Arm Circles 10 Pushups 10 Air squats Gymnastics Ring Dips (4 x 10) Metcon Metcon (Time) 400 Meter Run 100 DU, 21 HPC (155/105) 200 Meter Run 80 DU, 15 HPC (155/105) 100 Meter Run 60 DU, 9 HPC (155/105)
